864 STRENGTH and CONDITIONING 

Can anything ever separate us from Christ’s love? Does it mean he no longer loves us if we have trouble or calamity, or are persecuted, or hungry, or destitute, or in danger, or threatened with death?
-Romans 8:35,37

Sometimes you have to look past a person’s mistakes to see God’s presence.
-Shannon L. Alder

Social Media tip of the day: Ask yourself one question – why am I about to post this? Seek respect, NOT attention. It last longer.
You can’t fix stupid…but you can watch it in action on Facebook every day!
Privacy is dead, and social media holds the smoking gun. / Have the wisdom to show restraint. –Proverbs 23:4

Today’s WODs START at: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm-up/Skill Work/Mobility /Movement Prep / Goat Work / 864 Strong:  21-15-9
Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!

Today’s Skill Work – Work on shoulder strength / mobility

864 WOD – Strength + Conditioning. Forging Strong Athletes in Clinton, South Carolina

Remember that Please, Thank You and I’m Sorry are still magic words.

Front Squats – 135/95
Burpees – Full ROM
SC – Down and back (R) SC – Down and back (L) 1x 32kg./24kg.

Listen up as details/movement standards are covered. Constantly Varied – No Ruts.

The fastest time on the board with sloppy form = No Good. No Rep. Nobody is impressed. Keep it Legit!

Be Coachable. Don’t Complain. Don’t Whine.

Check out CF864 on Facebook / Instagram

864 Pump and Run / Pull and Run. Saturday 7

864 BBQ. Barbells. Live Music. Thursday May 12

Memorial Day MURPH – Monday May 30

Definition of Challenge: Demanding, testing one’s determination, willpower, abilities, skills and resources. A call to fight, as a battle.

Entitlement is a delusion built on self-centeredness and laziness. Nobody ever said that life was fair. Deal with it! Don’t compare your life to other peoples life. Live your own. Keep Calm and Mind Your Own Business…

“Be kind, for everyone you meet is fighting a harder battle.”
-Plato

On this day in history – February 17, 1865 – Columbia, SC, burned. The Confederates were evacuating and the Union Forces were moving in.

BE STRONG. BE LEGIT. BE PREPARED.
Jay and Janice